Obstacle Course Race Program – Sample Workout

Our last Obstacle Course Race Training program was a great success!

Everyone involved made great improvements, and the FVT crew killed the course come race day.

Since we opened registration for another special training, in preparation for another event we will do together as a team in November, we’ve been getting a lot of questions about what the actual workouts will look like.

Well – here is an outline of what phase 2 of the training looked like last time around – this time will be similar (with some tweaks and improvements of course):


1 – Dynamic warm up:

2 – “Road Work”:

– regular / towel / travelling pull up ladder w partner – 1/2/3 OR 2/4/6 x2
– run .25 mi
– partner swing lunges – 3×10 each leg
– run .25 mi
– box jumps with partner – 3×12
– run .25 mi

3 – Finisher (3 rounds):

– waiter / rack / suitcase carry w KB – 30-60 secs per side
– bear / army crawls – approx 30 yards
– sprints – approx 100 yards



We are going to put together a training group for an upcoming Obstacle Course Race.

The event we will be prepping for is on Sunday, November 13th, and is in the Sacramento area.

It is 3-5 miles and includes 20-23 obstacles, such as:

– climbing over walls
– carrying sandbags / buckets of rocks / etc up hills
– crawling in the mud and under barbed wire
– swinging from monkey bars

We will be training together for it as a team as well.

The training will be held on 8 consecutive Tuesday nights at 6 pm, starting on September 27th.

The workouts themselves will be a step up from our regular boot camps in terms of intensity etc – and will be 60 minutes instead of the standard 45.

I know it is early to open registration – but spots for the event itself are filling, and we want you to be able to plan for this if it’s something you want to include in your busy fall schedule.

We will focus specifically on preparing for the event – running outside, working on our pull ups and upper body strength, and doing specific drills to prep us for race day.

We will also get special T shirts made for everyone who participates in the training.

And I am going to throw in a free copy of my “20 Tips to Crush your Next Mud Run” report – tips and tricks to make sure you are prepared to survive – and THRIVE! – on race day.

If you are ready to sign up and make it happen, you can do so starting now at the link below – the cost for the training is a single payment of $159 or two payments (spaced 30 days apart) of $87.

(one payment of $159) http://nanacast.com/vp/10003669/

(two pay option) http://nanacast.com/vp/10003671/


If you have questions of any kind, let us know.

Hope to have ya on board!

And talk soon –

– The FVT Team


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